Warm up: 400m run P1: 10 calorie row P2: AMRAP KB goblet squat, KB snatch swing switch complete 2 full cycles WOD: for time: 70 burpees 60 sit ups 50 KBS 1.5/1 40 pull ups 30 HSPU WOD Demo with CrossFit Glevum – video [wmv] [mov] [HD mov] Powerlifting: 3 x 3 bench press @ 90% 1RM, rest 3 minutes 3 x 5 snatch @ 85% 1RM, rest 3 minutes 3 x 10 reverse hypers, rest 30 seconds 3 x 15 GHD sit ups, rest 30 seconds
